Ever since the onset of the COVID-19 pandemic and widespread lockdowns in India in March this year, people all over the country have been engulfed with a sense of panic and worry about their health. In addition to the new normal regime of social distancing, loss of life witnessed by several families owing to coronavirus, even routine office programs have been turned topsy-turvy, with hectic schedules and demanding work from home projects. No matter if you have resumed going to your workplace to carry on with your assignments in person, or are still managing all professional duties from home, the surmounting levels of tension have certainly left you suffering from burnout.

Burnout: Overcome Work stress

What Is Work-Related Burnout?

Burnout is an occupational phenomenon, that was first studied and introduced by the well-recognized American psychologist Herbert Freudenberger, to define the elevated mental pressure experienced by people in challenging jobs, such as doctors and nurses. However, in modern times, especially now during the rampant spread of COVID-19 infection, combined with competitive employers and career-oriented individuals, burnout affects people across all walks of life, from homemakers and part-time workers to round-the-clock specialists. It is characterized by three major signs, namely excessive amounts of fatigue, decreased productivity, interest in work-associated matters and a feeling of pessimism, extreme dissatisfaction with colleagues in the office. The defining symptoms of burnout affect a person’s physical, emotional and behavioural aspects and comprise reduced immunity, frequent headaches, irregular sleep patterns, anxiety and depression, negative thoughts, isolation from work and social events, low self-esteem and lack of self-confidence.

Also Read: Depression: Causes, Symptoms And Treatment

Identifying the indicators of burnout, acknowledging that a serious problem exists and seeking help aids in promptly dealing with the condition. Of course, psychologists, psychiatrists and counsellors, apart from close, trusted friends and family members can provide valuable advice, on how to tackle overwhelming job stress, establish priorities and develop a healthy work-life balance. And while reliable support from mental health experts, near and dear ones is essential, extra lifestyle modifications in the form of simple exercises can provide immense relief from burnout symptoms. Check out this article, to discover some effective workouts to engage in, to tackle the strenuous condition of work-linked burnout and uplift mental wellness.

Proven Physical Activities To Completely Recover From Burnout:

Outdoor Exercise

Whether it is a casual stroll, a brisk walk, a quick jog or a vigorous run, perform these exercises for at least 30 minutes every day, in a place surrounded by nature. Instead of your apartment terrace or neighbourhood street, step outside to a park, garden, forested area or beach in the locality and engage in energetic movements, to beat burnout symptoms.

Group Workouts

Be it high-intensity interval workouts like Tabata training or active motions accompanied with music like Zumba dancing, do it daily along with a good friend, sibling or relative. Aside from strengthening your cardiac muscles, heart wellness, core body, bones and joints, lung functions, group workouts are a great way to unwind, socialize with dependable people, share your thoughts, difficulties and augment mental health.

Yoga Asanas

Yoga is a time-tested practice that entails numerous easy and complex asanas or exercises, which contribute greatly towards holistic healing of the body, mind and soul. Doing yoga for a mere 15 minutes regularly, significantly boosts immune capabilities, metabolism, stamina, digestion, as well as enhances brain power, memory, concentration, fostering amplified nervous system operations and eliminating discomforting signals of burnout.


The ultimate step to treating burnout is to imbibe techniques to control the mind. Meditation is a marvellous practice that confers profuse benefits for a fit body, sound mind and relaxed soul. Choose a clean, decluttered place at home or a breezy spot on your verandah, sit erect in a cross-legged pose and consciously focus solely on happy memories, for relief from burnout and peace of mind.

Also Read: Modern Meditation Techniques For Mental And Emotional Well-Being

Positive Recreation

Cultivating a hobby is a wonderful way to manage burnout and improve moods, focus, creativity, intelligence, as well as promote physical and mental health. Pursuing any positive pastime, such as reading a book, listening to music, learning to play an instrument, studying new languages or art skills helps to divert the mind from tension concerned with work tasks and conserves the optimal functioning of the brain.

Nourishing Daily Diet Tips To Tackle Work-Linked Burnout:

Consume Complex Carbohydrates

While eating three proper meals on time every day is key to preserve metabolism, digestion and immunity particularly in times of mental stress, the foods should also be high in complex carbohydrates. These get absorbed by the gut slowly thereby regulating appetite and also stimulate the brain to circulate serotonin – the neurotransmitter responsible for positive happy emotions along with dopamine. Foods rich in dietary fibres and complex carbs comprise pasta, quinoa, potato, oats and wholegrain bread.

Include Omega-3 Fatty Acids

Numerous scientific studies have vouched for the spectacular benefits of omega-3 fatty acids not only for augmenting heart health but also for boosting brain functions. While enduring long working hours and undue pressure to achieve targets, the mind is exhausted making one invariably develop anxiety, depression. Foods rich in omega-3 such as fish like tuna, salmon, besides walnuts, flaxseeds, soybean oil help in uplifting mood and elevating cognitive abilities of memory, thinking and intellect, to fight burnout and improve performance at work.

Have Warm Beverages

Along with eating standard nutritious foods of cereal grains, pulses, legumes, fruits, vegetables, eggs, meat, seafood, including a comforting potion like a spicy tomato soup before lunch or a herbal hibiscus tea post dinner works wonders in managing burnout. The warm temperature of these drinks combined with their soothing pleasant aroma aids in relaxing the mind and taking a break from stressful work duties. These foods help combat signs of stress, mental fatigue and bolster immune functions, emotional wellbeing and productivity at work.